Low-cal comfort food: Mac ’n’ cheese, french fries

Preheat the oven to 375° F. Lightly coat a baking sheet with cooking spray. Combine the saltine and corn flake crumbs, sesame seeds, cayenne, and garlic powder in a shallow bowl.

In a large bowl, combine the egg whites, yogurt, mustard, and salt. Add the chicken pieces and coat thoroughly with the yogurt mixture. Then, one at a time, dip the chicken pieces in the cracker mixture, packing the crumbs evenly onto the chicken.

Arrange the chicken on the prepared baking sheet and spray the tops lightly with cooking spray. Bake until the juices run clear when the chicken is pierced with a knife, 45 to 50 minutes.

Per serving: Calories 270; total fat 5g (sat ft 1g, mono fat 1.5g, poly fat 1g); protein 33g; carb 21g; fiber 1g; cholesterol 85mg; sodium 590mg

Preheat the oven to 450° F. Heat the garlic and oil together in a small saucepan over medium heat for 2 minutes. Strain the garlic from the oil with a small mesh strainer. Set both garlic and oil aside.

Cut the potatoes in to 1/4-inch-thick matchsticks. In a large bowl, toss together the oil, potatoes, and salt.

Coat a baking sheet with cooking spray and spread the potatoes onto it in a single layer. Bake until golden and crisp, about 35 minutes. Remove the potatoes from the baking sheet with a metal spatula.

In a serving bowl, toss with the parsley, reserved garlic, and salt to taste. Serve immediately.

Per serving: Calories 270; total fat 7g (sat fat 0.6g, mono fat 4g, poly fat 2g); protein 6g; carb 47g; fiber 3.5g; cholesterol 0mg; sodium 304mg